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By: Arnica Lande

Spring is here and Denverites are ready! It is true, we are lucky when it comes to weather patterns in the winter, but the weekly Wednesday snowstorms have gotten old and it is time for some regular sunshine and warmer temps. Transitioning from darker, colder days to brighter, sunnier ones can give us that extra boost of motivation we need to reach our goals, too. So, whether you’re leaving behind the winter blues and starting a new fitness regimen, or you’re looking to achieve new levels of physical and mental strength, start by increasing your machine time and you’ll be sure to see results.

The muscles we target at Fierce45® help with stabilizing and endurance strength, so they are critical to long term bodily function. These Type 1, or Slow Twitch, muscle fibers aid in preventing injuries and ensuring we maintain a lifestyle that we want now, but also in the future. Whether it be hiking, running, biking, climbing, skiing, or any other Colorado sport, Fierce45® helps you build the muscle strength and endurance to safely take part. If you’re looking to increase your stamina and endurance, upping your weekly Fierce class count could be exactly what you need.

We know the workout never gets easier, we just get stronger, so plateauing on the machine isn’t an option. With a multitude of exercises and sequences, ways to consistently uplevel or modify, the method truly is Hard Every Time. While the flexibility of a class pack can be nice when life is in limbo, the key to building a sustainable body is consistency. We have to train our muscles to build strength in correct alignment, and to make long term changes in our bodies, we have to commit long term.

The beauty of Fierce is that it serves as your foundation for everything else you love to do, so with 8 classes per month, 12 classes per month, and Unlimited Membership autopay’s, we truly have something for everyone. Upgrading your membership to help you find consistency, sneaking into an AMPED, CAC, or HIIT + Core class to mix up your regular workout, and ultimately taking time to prioritize you as we enter into a new season will certainly help you reach your fitness goals and your feel-good goals, too.

This month we are thrilled to highlight and celebrate one of our beloved Cherry Hill’s members – Kymbre! She brings a strong, calm energy to every single class she takes. The Lovell clan has been a part of the Cherry Hills community since it opened and we are so grateful for members like her in our community!

1. How long have you been coming to Fierce45?

   I have been coming to Fierce for about 3 1/2 years and I love it more and more every time I come!

2. Favorite move on the machine?

   It’s hard to choose a favorite move, but I love doing heavy legs on the machine because it always makes me push myself which makes me feel strong 💪

3. How has Fierce made a positive impact on your life?

   Fierce has had a positive impact on my life because no matter what may be going on in my life outside of the studio, during those 45 minutes on the machine, I feel like the strongest and most confident version of myself.

4. Why do you choose Fierce over another workout?

   In the beginning, I chose Fierce over other workouts because I was noticeably getting stronger and seeing results I never saw from other workouts. Although Fierce continues to be the hardest workout I’ve done nearly 4 years later, I keep coming back because I love the coaches so much. Their positivity is always infectious and there is nothing I look forward to more!

5. Tell us a fun fact about you!

   An interesting fact about me is that I was born with a rare venous malformation and have had over 60 surgeries for it. Spreading awareness and informing others about this rare condition is a passion of mine.

By: Arnica Lande

Two years ago, we entered a pandemic that included a lockdown most thought would last two weeks. While it may have been longer than anticipated, the actual pandemic has, at times, felt never ending. We’ve been forced to navigate unknown waters, pushed outside of comfort zones and confronting fears we didn’t know existed. Maybe it was deciding to isolate for a prolonged period, compromise on beliefs you held, or postpone the wedding of your dreams (all the 2022 bride and grooms, we see you). As businesses start to open and life begins to feel, dare we say, “normal”, it’s important to reflect on the changes we’ve made and how we navigated the past two years. Many made the decision to do something different in their lives, and even if we didn’t thrive, we certainly survived, felt growth in ways we didn’t know possible, and we must keep that mentality moving forward.

By now, we’ve likely found routines we know make us feel supported and healthy. Whether it’s an early morning class to start your day, a nighttime book to help you fall asleep, or consistency with family schedules and weekend playdates, having some structure in our weeks can help us feel productive and sane. However, there can be a downside of getting too comfortable with our habits, like a stunted growth pattern. While consistency is key when it comes to creating healthy habits, we must make sure that within the framework of returning to routine, we challenge ourselves to be different and continue growing, even when it isn’t comfortable.

At Fierce45, we have the opportunity to not only challenge our bodies but challenge our minds. A lot of us have our class schedules, work out at the same time weekly. Within that routine, though, make sure to stay present and make conscious choices for your body based on the day. Part of the beauty of Fierce is the constant choices we make on the machine. Do you need a little more of a push? Or is your body exhausted and a modification might be a good fit? Either choice with not only benefit your physical self but force your mind to approach a stressful situation differently than usual. By being present and challenging our bodies and minds to work together toward something different than the norm, we can grow in ways we never thought possible.

With the Kris Jenner inspired March Challenge – “You’re Doing Amazing, Sweetie” – upon us, it’s not only an opportunity to keep consistent but also to take those hard learned lessons from the past two years and implement them. Einstein supposedly said, “Insanity is doing the same thing over and over again and expecting different results”, and he’s not wrong. This next month, challenge yourself to embrace being different within the framework of your lifestyle and you’ll surely soon be thriving.

This month we are celebrating a Fierce couple whose energy, presence, and dedication contribute to our Fierce45® community, especially at Hilltop! It is so much fun having them both in class (separately, and on rare occasions, when they’re together 😉), and we want to celebrate all of their hard work thus far and look forward to many more Fierce milestones to come.

1. How long have you been coming to Fierce45?

   Dan – End of June 2021. Big shout out to our friend Matt Williamson for telling us about Fierce.

   Sara – June 2021 (still feel like a newbie!)

2. Favorite move on the machine?

   Dan – I like so many of the leg moves it is hard to pick. Maybe light front lunge if it is not too late in class.

   Sara – Carriage kneeling sprinter on heavy springs – I am always sore the next day!

3. How has Fierce made a positive impact on your life?
   Dan – It is so good for my mental and physical well-being. I leave every workout happier than when I came in. It also gives Sara and me something to talk about that is not our amazing 4-year-old daughter and work.

   Sara – I love the instructors and thrive on positive feedback during workouts. Going to Fierce gives me 45 minutes that is just for me – not worrying about everything else on my list for the day. I usually go to morning classes, and it helps set up my day for success.

4. Why do you choose Fierce over another workout?

   Dan – It is a great balance of challenge and fun. I love the music (especially theme classes!) and the positive and supportive environment. I can get a great workout over lunch or before starting work and leave energized

   Sara – During the pandemic, it was hard to get workouts in between working full time and daycare closures- and I need the motivation of a class setting to workout regularly. I was excited to find something that was just 45 minutes – but still a challenging workout every time that helps me feel good mentally and physically. And Dan and I wanted something we could do together – our schedules don’t always align for classes, but it is fun when they do!

5. Tell us a fun fact about you!

   Dan – Breakfast burritos are my favorite food. I first became familiar with Fierce because Basil Docs across the street was on the way home from daycare drop off and they have a great weekday burrito special (I get it with green chili and beans). I never braved coming into class until Matt told Sara and me about it. So now I eat way fewer breakfast burritos because I think of Fierce when driving by and not how hungry I am.

   Sara – I read between 75-100 books a year!

This month we are featuring Fierce friends, Jenn and Chantel who inspire and encourage each other both inside the studio and out! They truly embody our core values of positivity, community, and challenge, and we are lucky to have them as part of this Fierce crew. They visit all 5 studios and are truly a pleasure having in class.

1. How long have you been coming to Fierce45?

   Jenn – I took 3-4 classes in 2019 and started attending regularly in June 2021.

   Chantel – Since June 2021!

2. Favorite move on the machine?

   Jenn – I have a lot favorites but my current and the one I’m determined to conquer is Devil’s Ladder.

   Chantel – Love/hate relationship with the plank to tabletop! It truly challenges me.

3. How has Fierce made a positive impact on your life?
   Jenn – Fierce challenges and inspires me to work harder to better myself both physically and mentally. I leave each class with a sense of gratitude for what I learn and that my body allows me to be active.

   Chantel – Fierce has given me routine and stability in life. I feel that after every class my mood is boosted and I am motivated to take on the day!

4. Why do you choose Fierce over another workout?

   Jenn – Fierce is the only workout/ass-kicking I’ve ever looked forward to receiving. I love the method, the environment, the loud music – all of it! I also appreciate that I’m able to modify exercises for injuries while continuing to gain strength and confidence.

   Chantel – I have done traditional Pilates and I always felt like it wasn’t enough. With Fierce, you get the traditional Pilates with a twist!

5. Tell us a fun fact about you!

   Jenn – I’m OBSESSED with dogs! 🐾

   Chantel – I own a Med Spa in Lone Tree! Roma Med Spa 😊🙌

By: Arnica Lande

For a few months in early 2020, the world as we knew it shut down, and some valuable lessons were learned. With nowhere to go, we were giving our bodies more rest and nourishment than they may have experienced in a long time. We had deeper conversations with loved ones we could no longer see daily. We reconnected with old friends we’d nearly forgotten about. Forced to take a step back from our day-to-day routines, we found value in small comforts previously taken for granted. Coming up nearly two years later, many are back and working harder than before the COVID pandemic. With the holiday season approaching, everything from seasonal markets to brick and mortars is sure to be overrun with shoppers aiming to support local and beat any shipping delays from ordering out of state. All that to say, we likely aren’t slowing down again any time soon. However, staying grounded on a daily basis is one of the most important things we can do. With the impending stress of the holidays, make it a goal to take 45 minutes each day to take care of yourself and ensure you enjoy the seasonal celebrations.  

Find a pocket in your day to devote to you – not work, family, or anyone else – just you. Whether it be in the morning before the rest of the house wakes up, after putting the kiddos to bed, or on your lunch break, find what works best and then block it out on your calendar like you would do any other meeting or obligation. Budgeting time in your day shows you, along with everyone else in your life, that you understand that your happiness and well-being matter. Not only can it help the way you interact with others and handle challenging situations, but it sets a precedent for those around you in their understanding of your needs. There will always be items on your “to-do” list, but taking time for you should always be first, especially when the prospect of holiday plans looms and along with it, your stress levels.  

We know that exercise reduces the production of stress hormones such as adrenaline and cortisol and increases endorphins, chemicals that benefit mood and decrease pain, but there are other benefits to taking 45 minutes of movement for yourself, too. A recent New York Times article states that the sweet spot for a longer life expectancy lies between 30-45 minutes of daily activity. So, give the gift of a fun workout and a longer life this holiday season with a Fierce45 gift card! Not only are you supporting a local Denver, women-run, and woman-owned company, but you’re giving a gift of a stress release, a mood booster, and a longer lifespan to go with it.   

As loved as the November and December months are, they are equally daunting with the added financial and scheduling stressors. Budget 45 minutes daily for yourself now and embrace the holiday season on your terms. Gift the gift of Fierce to a friend (or maybe ask Santa for yourself!), and recognize that when you give to yourself first, it’s a lot easier to not only give to others but be present in all holiday celebrations and everything that comes with them.   

We are thrilled to welcome Ellyse to our Management Team as Director of Human Resources and Hilltop Studio Manager! She already brings so much light and fierce energy to this community.

Instagram handle: @ellysenajdek 

Spotify name: Okay this is hilarious – so when I created my Spotify account I didn’t realize you couldn’t edit your username later so it’s literally @m9dd46fyff1fepc06qeijk6rx. I honestly wish I was joking because people can never find me on here! 🤣

Teaching schedule:
Monday: 9 + 10am Hilltop
Tuesday: 11am + Noon Hilltop + 6:30pm WWP 
Wednesday: 8:30 + 9:30am RiNo + 4:30pm WWP 
Thursday: 11 am + Noon Hilltop 
Friday: 9 + 10am Hilltop 

How long have you been teaching at Fierce45?: 

7 fun & inspiring months! 

1. Three words to describe your classes?:
   Challenging, but doable 💪

2. Favorite move on the machine?:
   I have too many to count! But the ones that always get me shaking are Back Carriage Lunge & Heavy Lateral Lunge for legs and I always love a Hinged Mtn Climber or Heavy Seated Torso twist to keep those obliques on fleek ✨

3. What is your favorite thing about the Fierce45 community?:
   The way the coaches and clients in this community have truly transformed my life! In January 2019, my friend Nicole took me to my first Fierce45 class 4 months before my wedding with the intention, at the time, of getting my ass in shape after many years of living a sedentary lifestyle. I thought I would surely give it up after those 4 months, but Fierce inspired me to be my best self physically, mentally, and emotionally and continuously pushed me out of my comfort zone, so I never stopped. Fast-forward 2 1/2 years and I quit my day job to work at Fierce full time because this workout and the Fierce community has changed my life in so many impactful ways that I developed a deep desire to share it with those around me. I love being a part of the Fierce community and I’m so excited to do something I love every single day!

4. Why do you love teaching at Fierce45?:
   Having the opportunity to be a positive influence on someone else’s day is extremely inspiring and something I am so grateful for. Coaching allows me to fill up my cup, even on my worst days when I feel my cup is empty. Nothing makes me feel as energized as teaching a challenging class with hard-hitting house music – other than taking class myself!

5. Tell us a fun fact about you!:
   My maiden name is Ellyse Perry and back when Googling yourself became a thing, I searched my name and found that there’s a famous Australian cricket player with the exact same name and spelling as me! She’s also blonde so I was often mistaken for her on the internet. Don’t believe me? Look it up!

6. Besides Fierce45, what are 3 of your favorite things?:
   That’s tough because Fierce is definitely in my typical top 3! I’d have to say 1) my dogs Scooter & Koda 2) brunch complete with bacon & a Bloody Mary or two 😉 3) watching Bravo TV shows with my husband, Eric – we’re big Below Deck, Vanderpump Rules, and Southern Charm fans in this house!

By: Arnica Lande

After over a year of isolation, disengaged from regular routine, social distancing as much as possible, and hiding behind masks to protect ourselves and each other, a return to what used to be is both desired and dreaded. Summer offered a glance into what was and could be in a post-pandemic society, but the state of the world took a turn as the Delta variant spread and the nation continued to open up. Many companies solidified a work-from-home status while previously postponed events were rescheduled. The millennial dream of remote work life has been achieved as a new norm, but like in any new world order, new rules are required also. According to a Microsoft study, Americans are working 10% more now than they did pre-pandemic. Whether it’s due to a downsized labor force or the ability to work wherever, whenever, and therefore more often, there seems to be a collective feeling of overwhelm right now, or dare we say, burn out? By setting boundaries, having empathy, and sorting priorities, we are better able to combat overwhelm and live our lives feeling grounded and energized.  

It may be easier said than done, but it is crucial to prioritize you and your needs first. By filling up your own cup and having empathy for yourself and all that you do, you can better support and provide for those in your life that need you. Finding moments throughout the day, be it a five-minute coffee break outside, 30 minutes for lunch that takes you away from your desk, or a 7pm Fierce45 class, making space for yourself will allow you to show up in other areas so you don’t feel completely depleted of energy at days end without having invested any of it into yourself. Never underestimate the power of stillness, either. When we spend so much of our days either on the go physically and/or mentally, pulling back and learning to be comfortable in stillness can be challenging but extremely rewarding. Whatever you do, don’t wait for the time to find you; make pockets of space in your day that allow you to move forward feeling energized and taken care of.  

Once you prioritize yourself, learn to set boundaries and be okay with saying “no”. Understanding what the most important tasks and people are in your day to day can help set limitations in your life that without might be causing stress and burnout. It’s a good thing to want to help your family and grow in your career, but by saying no to things that may cause you more energy expenditure in areas less important than others, you not only save your sanity, but you empower yourself to build a sustainable lifestyle and avoid feeling overwhelmed.  

You are more important than all the tasks that fill up your days, and the only way you can show up for everything and, more importantly, everyone in your life that needs you, is by taking care of you first. It’s like they say on flights, “Secure your own oxygen mask before others”. By doing this we can move from a place of stability, confidence, and grounding so that we have enough energy to be our best selves. 

This month we are highlighting an entire Bad Ass family! This mother and daughter trio keeps each other accountable as they take classes together. We are so inspired by the Parker family and love seeing them each week!

1. How long have you coming to Fierce45?

   We have been coming to Fierce for almost a year now. 9/20 will be our year anniversary!

2. Favorite move on the machine?

   Kaitlyn: Side sprinter or carriage pushups

   Haley: Back carriage lunge

   Krissa: Well lunge and all arm moves

3. How has Fierce made a positive impact on your life?

   We love the sense of community and learning a new way to move our bodies & achieve physical fitness. We love how it clears our minds – we always feel so amazing when we leave, even the days that are hard to come. We have fallen in love with the instructors – they are so inspiring and so eager to help us learn and improve.

4. Why do you choose Fierce over another workout?

   Krissa – I needed a low impact workout after a significant back injury & it has been exactly what I was looking for. Truly life changing.

   Kaitlyn – I’ve lifted weights for years but wanted a new way to challenge myself. I was quickly humbled.

   Haley – I have never been able to stick with a workout before and this is something I have fallen in love with. It clears my mind which I love.

5. Tell us a fun fact about you!
   We all have a passion for cooking and consider ourselves “foodies” – and we love a good tequila…

By: Arnica Lande

Cooler mornings signify the end of the summer season and the beginning of autumn. And while the colors of the trees change to oranges and reds, we also settle into changing routines. Even if we’re ready for it, falling back into routine after a summer of socialization and parties can be challenging. Setting the alarm clock a little earlier (or getting used to waking up to darker skies), fewer social events on the calendar (or maybe more running around for the kids and their plans), and the lack of travel plans (maybe you plan that beach vacay now?!) can all be daunting as we hit September, but there is plenty of fun to be had and simple ways to find routine as we enter the fall months!  

• Fall is a new season to look forward to. Make plans to do something fun this upcoming season. Living in Colorado, we’re afforded warmer, more pleasant weather well into the season, so take advantage of fall hikes (leaf peepin!), pumpkin patches, haunted houses, and fresh apple cider. Plan your Halloween in advance so you can put it on the calendar and allow yourself ample time to get your costume together or find a date to carve pumpkins with your besties. Don’t forget about the Fierce End of Summer Bash – stop by our LoHi Studio on Sunday, September 12th between 1:00-3:00 pm to party with the Fierce Fam, enter raffles, and take advantage of discounts from vendors! 

• Set a new goal. Having a new short-term goal (think 3-4 months) is a great way to self-motivate. Maybe you couldn’t get in as many Fierce classes this summer as you’d like, or you want to drink more water as the air cools. Having short-term, attainable goals can help us build confidence to achieve larger, long-term ones!  

• Go “back to school” shopping. Online or in-store, treat yourself to some new items that make you feel fierce. Our online store has everything from Fierce swag to candles and accessories. Maybe you purchase a new planner to help keep you organized! Goal setting planners are all the rage right now, and what a better way to kick off the new season of change than with a tool to keep you accountable.  

• Make a to-do list. If you really want to be specific, start with a seasonal checklist of things you want to accomplish over the next few months. From there, narrow down to a monthly list, then weekly, and then pull your daily “to-dos” from the weekly list. The act of checking things off will make you feel accomplished and successful! 

• Make Sunday dates with yourself. Do something solely for you every Sunday. Maybe it’s a morning walk with the pup and a podcast, a couple hours of meal prep with your favorite playlist so you can set yourself up for success that week, or an evening bath and a book. Taking conscious time in your week to ensure you give yourself a little love not only is building routine, but also gives you something to look forward to! 

• Sign up for classes. Book out your Fierce classes now, and don’t fear the waitlist! There is a lot of movement on rosters at the 12-hour cancellation window, so keep an eye on your inbox to see if you get into class. Always plan on taking the classes you are waitlisted for, because more often than not, you’ll get in. 

• Find a sleep routine. Even if you don’t go to bed at the same time every day, try waking up at the same time daily. Give yourself a few extra minutes to wake up and take time for you, whether it be 10 minutes of meditation, coffee on your porch, or time spent with a book. Not only will a consistent wake-up call leave you feeling more rested and awake during the day, when you give yourself time do to something for you (like Sunday dates!) you can better take care of everyone else in your world the rest of the day.  

Finding a routine can be daunting, but it doesn’t need to be boring. So, set a seasonal goal, plan some autumn fun, and make time for yourself this fall!